Creatine has become one of the most popular sports supplements among professional and amateur athletes. In the body, creatine is converted to creatine phosphate, which helps to fuel skeletal muscles and provides support for immediate energy production during high-intensity workouts. Ove the past several years, numerous studies have shown that creatine supplementation may help to impove athletic performance.* GNC Pro Performance® Creatine Monohydrate 5000 is manufactured with unsurpassed quality control to ensure purity, potency and freshness.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Supplement Facts

As a dietary supplement, mix one heaping teaspoon (5g) with 8-10 oz of water or your favorite sports beverage and drink immediately following your workout. For best results, take pre- and post-workout.

Serving Size 1 Heaping Teaspoon

Servings Per Container 100

Amount Per Serving

% DV

Creatine Monohydrate

5.00 g

**

** Daily Value (DV) not established

No Artificial Color, No Artificial Flavors, No Starch, No Sugar, No Preservatives, Sodium Free, No Wheat, No Gluten, No Soy, Yeast Free, No Corn, No Dairy

Storage Instructions: Store in a cool dry place.

Warning: After opening, keep tightly closed in refrigerator or other cool place.

Consult your physician prior to using this product if you are pregnant, nursing, taking medication, under 18 years of age or have a medical condition. Discontinue use two weeks prior to surgery. NOTICE: Significant product settling may occur.

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Health Notes

Disclaimer:
This scientific independent research is provided by Aisle7 and is for informational use only. GNC provides this information as a service but does not endorse it. Likewise, Aisle7 does not recommend or endorse any specific products.

For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.

Our proprietary "Star-Rating" system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by the medical community, and whether studies have found them to be effective for other people.

For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.

This supplement has been used in connection with the following health conditions:

Dose: 15 to 20 grams daily for five or six daysTaking this supplement for five or six days may improve performance of high-intensity, short-duration exercise (like sprinting) or sports with alternating low- and high-intensity efforts.(more)

Athletic Performance and High-Intensity, Short Duration Exercise or Sports with Alternating Low- and High-Intensity Efforts

Dose: 15 to 20 grams a day for five or six daysSupplementing with creatine may improve performance of non-weight bearing endurance exercises such as cycling.(more)

Dose: 5 grams three times a day for two weeks, and then 5 grams once daily

In a double-blind study, people with COPD received creatine or a placebo for 12 weeks. After the first 2 weeks of supplementation, all participants underwent an outpatient pulmonary rehabilitation program. Compared with the placebo, creatine significantly increased muscle strength, muscle endurance, and overall health status, but not exercise capacity.1 The amount of creatine used in this study was 5 grams three times a day for 2 weeks, and then 5 grams once a day for 10 weeks.

Dose: Refer to label instructionsA double-blind trial found that 20 grams per day of creatine taken for five days, followed by ten grams per day for 51 days, significantly lowered serum total cholesterol and triglycerides, but did not change either LDL or HDL cholesterol, in both men and women.1 However, another double-blind trial found no change in any of these blood levels in trained athletes using creatine during a 12-week strength training program.2 Creatine supplementation in this negative trial was lower-only 5 grams per day were taken for the last 11 weeks of the study.

A double-blind trial found that a supplement of 5 grams of creatine plus 1 gram of glucose taken four times per day for five days followed by twice a day for 51 days significantly lowered serum total triglycerides in both men and women.1 However, another double-blind trial found no change in any of these blood levels in trained athletes using creatine during a 12-week strength training program.2 Creatine supplementation in this negative trial was lower-only five grams per day was taken for the last 11 weeks of the study.

Creatine (creatine monohydrate) is used in muscle tissue for the production of phosphocreatine, a factor in the formation of ATP, the source of energy for muscle contraction and many other functions in the body.1, 2 Creatine supplementation increases phosphocreatine levels in muscle, especially when accompanied by exercise or carbohydrate intake.3, 4 It may also increase exercise-related gains in lean body mass, though it is unclear how much of these gains represents added muscle tissue and how much is simply water retention.5

Over 40 double-blind or controlled studies have found creatine supplementation (typically 136 mg per pound of body weight per day or 15 to 25 grams per day for five or six days) improves performance of either single or repetitive bouts of short-duration, high-intensity exercise lasting under 30 seconds each.6, 7, 8, 9, 10, 11, 12 Examples of this type of exercise include weightlifting; sprinting by runners, cyclists, or swimmers; and many types of athletic training regimens for speed and power. About 15 studies did not report enhancement by creatine of this type of performance. These have been criticized for their small size and other research design problems, but it is possible that some people, especially elite athletes, are less likely to benefit greatly from creatine supplementation.13

Fewer studies have investigated whether creatine supplementation benefits continuous high-intensity exercise lasting 30 seconds or longer. Five controlled studies have found creatine beneficial for this type of exercise,14 but one study found no benefit on performance of a military obstacle course run.15 Most studies of endurance performance have found no advantage of creatine supplementation, except perhaps for non-weight bearing exercise such as cycling. 16, 17, 18

Long-term use of creatine supplementation is typically done using smaller daily amounts (2 to 5 grams per day) after an initial loading period of several days with 20 grams per day. Very little research has been done to investigate the exercise performance effects of long-term creatine supplementation. One study reported that long-term creatine supplementation improved sprint performance.19 Four controlled long-term trials using untrained women,20 trained men,21 or untrained older adults found that creatine improved gains made in strength and lean body mass from weight-training programs.22, 23 However, two controlled trials found no advantage of long-term creatine supplementation in weight-training football players.24, 25

Creatine supplementation appears to increase body weight and lean body mass or fat-free mass, but these measurements do not distinguish between muscle growth and increased water content of muscle.26, 27 A few double-blind studies using more specific muscle measurements have been done and found that combining creatine supplementation with strength training over several weeks does produce greater increases in muscle size compared with strength training alone.28, 29, 30

Athletic Performance and High-Intensity, Short Duration Exercise or Sports with Alternating Low- and High-Intensity Efforts

Dose: 15 to 20 grams a day for five or six days

Creatine (creatine monohydrate) is used in muscle tissue for the production of phosphocreatine, a factor in the formation of ATP, the source of energy for muscle contraction and many other functions in the body.1, 2 Creatine supplementation increases phosphocreatine levels in muscle, especially when accompanied by exercise or carbohydrate intake.3, 4 It may also increase exercise-related gains in lean body mass, though it is unclear how much of these gains represents added muscle tissue and how much is simply water retention.5

Over 40 double-blind or controlled studies have found creatine supplementation (typically 136 mg per pound of body weight per day or 15 to 25 grams per day for five or six days) improves performance of either single or repetitive bouts of short-duration, high-intensity exercise lasting under 30 seconds each.6, 7, 8, 9, 10, 11, 12 Examples of this type of exercise include weightlifting; sprinting by runners, cyclists, or swimmers; and many types of athletic training regimens for speed and power. About 15 studies did not report enhancement by creatine of this type of performance. These have been criticized for their small size and other research design problems, but it is possible that some people, especially elite athletes, are less likely to benefit greatly from creatine supplementation.13

Fewer studies have investigated whether creatine supplementation benefits continuous high- intensity exercise lasting 30 seconds or longer. Five controlled studies have found creatine beneficial for this type of exercise,14 but one study found no benefit on performance of a military obstacle course run.15 Most studies of endurance performance have found no advantage of creatine supplementation, except perhaps for non-weight bearing exercise such as cycling. 16, 17, 18

Long-term use of creatine supplementation is typically done using smaller daily amounts (2 to 5 grams per day) after an initial loading period of several days with 20 grams per day. Very little research has been done to investigate the exercise performance effects of long-term creatine supplementation. One study reported that long-term creatine supplementation improved sprint performance.19 Four controlled long-term trials using untrained women,20 trained men,21 or untrained older adults found that creatine improved gains made in strength and lean body mass from weight-training programs.22, 23 However, two controlled trials found no advantage of long-term creatine supplementation in weight-training football players.24, 25

Creatine supplementation appears to increase body weight and lean body mass or fat-free mass, but these measurements do not distinguish between muscle growth and increased water content of muscle.26, 27 A few double-blind studies using more specific muscle measurements have been done and found that combining creatine supplementation with strength training over several weeks does produce greater increases in muscle size compared with strength training alone.28, 29, 30

Creatine (creatine monohydrate) is a colorless, crystalline substance used in
muscle tissue for the production of phosphocreatine, an important factor in the
formation of
adenosine triphosphate (ATP), the source of energy for muscle contraction and many other
functions in the body.1, 2

The information presented in Aisle7 is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires June 2016.

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I have had a personal nutrition for a few years and lost a ton of weight but needed to build muscle to tighten up loose skin. I seen many say that this does not mix well. That is because they are trying to mix it with cold drink. I was already drinking warm tea daily to help aid in digestion as recommended by my dietician. I find that this mixes very well with warmed tea. If you want it cooler just add ice after you stir and add your artificial sweetener and you never even know the powder is there. My hubby is in the Army and all the guys there also use this and have seen results.

I started using this product about 2-3 weeks ago. I did some previous research on creatine, and it said the body should not be consuming more than 5g of creatine, so this was one of the few products I saw that gave a legitimate serving size of 5g. Creatine Monohydrate is also the healthiest of the different formulas, so there are no side effects, at least for me. I workout about 5 days a week, and I mix a serving of this with a scoop of protein after my workout. On non-training days, I mix a serving with some water in the morning. I have definitely noticed a difference in muscle size, my recovery time is quickened, and I tend to have more energy while working out. I suffered an injury in mid-March so I was not able to workout and I lost 10 lbs. Using this product with whey protein, I have almost regained all the weight I lost, and I physically look bigger and more defined.

I stacked with 5000 for one week (20g/day) and reduced to a daily maintenance (5g/day) after. By the third day I hit 2 PR's, and felt increased muscle mass immediately. 5000 mixes well with juice, and the unflavored blend is even tolerable with just water. I am looking forward to working through my first bottle...definitely going to keep using it.

Seems to help boost muscle endurance during weightlifting sessions. I take it daily mixed into my protein shakes and have had good results. It settles to the bottom fairly quickly and is gritty. This doesn't really bother me, but be sure to shake or stir often or just take it in some water and drink it quickly before it settles.

Unless you are only taking 1 supplement it is hard to tell if that supplement is working! I take C4 as a pre-workout which contains Creatine Nitrate, I also take Creatine Mono and Protein post-workout. I have had significant muscle gains and have became quite toned in the last 3 months, which is when I started lifting 6 days a week. For best results, put 1 tsp of powder directly in your mouth and drink with a juice. (Apple, Grape, etc) The sugar will give you an insulin spike making it easier for the creatine to absorb, thus reducing the "bloat" effect and water gains. Hope this helps!